Bodyweight Mid Row

Exercise Data

Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats Equipment: Other Mechanics Type: Compound Level: Intermediate Sport: NoForce: Pull
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9.0

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Excellent

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Bodyweight Mid Row Guide

Main Muscle: Middle Back

  1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
  2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
  3. After a brief pause, return to the starting position.

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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Jun 9, 2015 5:19 AM: this remembers me of childhood....always hanging upside down from stuff.(i'm not spider-man though,just saying). i love body weighted exercises.i guess we can add weight when it gets easier to make it more of a challenge.

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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Apr 1, 2015 10:21 PM: I like to do these at the beach!

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Tip: Bodyweight Mid Row

Exercise Rating
1/10

Feb 27, 2015 9:48 AM: Fun, but... a compound movement with minimal range for every muscle group so no point in going for max-reps. Also no point in aiming for max-weight so... what's the point? TIP: If you just want everyone to look at you put a flat bench next to row machine and try air swimming for cardio. Don't forget...+See More

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Review: Bodyweight Mid Row

Exercise Rating
10/10

Feb 5, 2015 11:01 AM: Not a review or tip but I wonder if these can be done weighted with a weighted vest maybe

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Tip: Bodyweight Mid Row

Exercise Rating
8/10

Jan 16, 2015 9:35 AM: Aw, used to do these when I was younger just for the fun of it. Going to try these again once I get my weight back down. They're tough and sometimes may seem boring, but you can definitely adjust the style and add combination with it, that is if people don't mind looking like a gymnast when they're...+See More

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Review: Bodyweight Mid Row

Exercise Rating
10/10

Nov 12, 2014 9:21 AM: Not bad. Managed to do it for 5 reps with wide grip and 12 reps with narrow grip.

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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Jul 1, 2014 5:06 PM: This exercise is tough, but it is amazing. The MFT28 program super's this with pullups and at first it was crazy. I had to use wrist straps for the first week because I didnt have a spot and my grip was weak. But now, I do 10 pullups and 10 of these rows

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Review: Bodyweight Mid Row

Exercise Rating
1/10

May 7, 2014 5:48 AM: I guess if you're 100 lbs this is wonderful...seems to me, some people are just board, and trying to invent exercises

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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Feb 28, 2014 4:40 AM: If this exercise seems impossible to do, like it does to me, use underhand grip. Switch to alternate grip after some time and then to overhand grip!

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Review: Bodyweight Mid Row

Exercise Rating
8/10

Feb 26, 2014 4:16 AM: Well, 1st time for everything lol guess im trying these tonight but to bad my spotter has to work

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